BUILD | 3-Day Gym Program

BUILD. Strength training, done properly. A 12-week, 4-block program for lifters ready to go beyond the basics. Built around the big barbell lifts, progressed the way Kelly programs them for her own clients.

Once the basics click, most lifters plateau on random workouts and guesswork. BUILD gives you the next 12 weeks with a plan: three full-body sessions a week, each block with a named method, a job to do, and tracking tables to prove you did it.

What's inside

• 12 weeks, 4 progressive blocks: Foundation → Accumulation → Intensification → Build
• Straight-set barbell work (squat, bench, hip thrust, row, military press, deadlift) with descending-rep progression, plus superset accessories
• RPE-based loading taught simply, rest-pause finishers in the final block
• Per-exercise tracking tables: write your weights in, beat them next week
• Every workout includes a warm-up, mobility work, activation and a cool-down stretch
• Every exercise links straight to Kelly's video demo. Tap the name, watch the movement

Equipment: a gym with the basics. Barbells, dumbbells, a bench, cables, a leg press and a 45-degree back extension.

Who it's for: lifters with their first months of training behind them who want structure, strength and visible progress. No guesswork, no fluff.

Instant download PDF. Pair it with the free 15-Minute Daily Mobility Routine for best results.